Day 6

REST

Day 7

Repeat Day 5 Run and Day 2 Strength

Note: the days of the week are not important, and are provided here as a guideline. The important part is the weekly work/rest schedule: W/W/R/W/W/R/W.

It is important to record your workout data from each session. The amount of resistance used, number of repetitions achieved, workout completion time, and any other pertinent information should be documented to assure you are progressing.

Be sure to warm up and cool down properly for each training session.

Be sure you are working within your abilities. Injuries are possible and can spoil your entire training plan. Keep joint safety and reasonable training volume in mind.